Nayeem Kausar's picture
Asked by
Jul 10, 2015

Regarding muscle gain

hi i am an ectomorph.5.5 ft and 110 lbs.working out since 2 years.i have improved a bit .but the progress is very slow.suggest me diet and workout plan
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Puneet's picture
Posted by
Jul 11, 2015

Hi Nayeem,

Being an ectomorph simply means you have to eat in a surplus and the only way to do that is to determine your caloric intake. Please find out your maintainance calories and increase it by 100 calories every week. The moment you start gaining weight, keep that caloric limit fixed and eat food like chicken breast, fish, eggs for protein, oatmeal, quinoa, sweet potato for carbohydrates, olive oil and peanut butter for fat. Allow yourself for one cheat day in a week (preferebly after your leg workout). As for working out I would recommend an old but effective one bodypart a day split. Below is the suggested split.

Monday- Chest

Incline Bench, Decline Bench, Chest dips- 5 sets x 5 reps,  Incline Fly (3 sets 10-12 reps)

Tuesday- Back

Deadlift, Tbar row, Pullup, Lat Pulldown- 5 sets x 5 reps, Straight arm pressdown (3 sets 10-12 reps)

Wednesday- Legs

Squats, Leg Press, Reverse Lunges, Front Squat (5 sets x 5 reps), Leg Extension (3 sets 10-12 reps)

Thursday- Shoulders

Standing overhead press, Arnold Press, Dumbell Shoulder press (5 sets x 5 reps), Front Delt raise, Face Pulls, Sitting rear delt fly (3 sets 10-12 reps)

Friday- Arms

Alternate Dumbell Curl, Skullcrushers, Incline Curl, Tricep Pressdown, Reverse Curl (3 sets 10-12 reps)

Saturday/Sunday- Rest

Since you need to gain weight keep the cardio to a minimum and don't worry about abs. You will get enough ab work whilst performing these compound movements.

Hope this helps!

Eti Jain's picture
Posted by
Jul 15, 2015

Hi Nayeem,

As per your height your Ideal Body weight should be 63 kg and your intake should 1900 to 2000 calories.You can  gain Muscle using follwing Nutrition Tips :

1. High protein Diet ; include chicken,fish,eggs,soy ,milk n milk products,pulses,beans 

2 High Carbs; Oats,whole wheat products,cereals

3. Good fats ; olive oil,peanut butter,avocado,nuts,Flaxseeds

4 .Avoid junk ,fried,bakery products etc

5. If opting for supplement choose carefully . Whey/Soy intialy followed by creatinine later on

6.Increase water intake upto 3 Litres ,also include vitamin C i.e.. citrus fruits and proper rest.




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